Losing weight is difficult, and many people turn to weight loss supplements to help achieve their goals. Unfortunately, many supplements marketed for weight loss don’t deliver what they promise. Not only are supplements expensive, but they’re also unregulated, so you don’t always know what you’re getting. The best way to lose weight is to focus on a food-first approach, which means eating plenty of nutrient-dense foods and maintaining a slight calorie deficit over time. It’s not glamorous or fast, but it’s proven to work. This article discusses popular weight loss supplements, why nutritionists don’t recommend them, as well as helpful weight loss tips.
4 supplements you should not take if you are trying to lose weight
Green coffee bean extract
If you’ve searched for weight loss supplements, you’ve probably found green coffee bean extract. Quite simply, this supplement is derived from the seeds of the coffee plant that are green before roasting. “[Green coffee bean extract] “It contains chlorogenic acid, which is a compound in coffee that is supposed to reduce fat absorption and speed up metabolism,” says Danielle Veenhuizen, MS, RDN, a Seattle-based registered dietitian and owner of Food Sense Nutrition. She adds that these allegations are often unjustified.
According to the National Institute of Health (NIH), only a few human trials have studied the effectiveness of green tea extract in weight loss. These trials had poor study design and showed mixed results. While the 2020 review is in Complementary therapies in medicine I found that green coffee extract may help reduce weight and BMI, and there was no significant effect on body fat percentage, meaning the lost mass could come from water or muscle. “Additionally, in my clinical experience, I have yet to meet a client who lost weight using green coffee bean extract,” Veenhuizen says. Finally, there is not a lot of information about the safety of green tea extract, so buyers should beware.
Garcinia cambogia
Garcinia Cambogia is a fruit that contains hydroxycitric acid (HCA), a compound believed to reduce the production of fat in the body and suppress appetite. “Studies seem to suggest that some of these claims may be true, but unfortunately, the benefits are modest, and the research is conflicting,” Veenhuizen says. 2020 review in Diabetes, obesity and metabolism It states that there are only a few studies on garcinia cambogia, and the methodology is poor, which means these results should not be trusted.
Even more troubling is that “several studies have reported liver problems with long-term use of this supplement,” Veenhuizen says. One of these studies was published in 2022 in Clinical diseases of the gastrointestinal tract and liver. This is another compelling reason to avoid adding this supplement to your weight loss regimen.
Raspberry ketone
Raspberry ketone is a compound found in the raspberry fruit. Studies in small test tubes and animals suggest that it may prevent the accumulation of body fat, but results are very limited. According to the National Institutes of Health, there has only been one human study on the effects of raspberry ketones on weight loss. Participants took the supplements for eight weeks while following a calorie-restricted diet. This raspberry ketone supplement is combined with caffeine, bitter orange, ginger, garlic, chili pepper, L-theanine, pepper extract, B vitamins, and chromium.
The 45 participants who completed the study lost weight, but it’s impossible to know whether that was due to the raspberry ketone blend or a calorie deficit. There is not enough evidence to support raspberry ketones for weight loss, so save your money.
Caffeine
The most famous supplement on the list, caffeine, is a compound that stimulates the nervous system. It is found naturally in tea, coffee, and chocolate, as well as herbal supplements such as guarana. Caffeine increases thermogenesis, the body’s natural production of heat. During this process, the body burns additional calories.
Research suggests that caffeine can aid weight loss, but a large dose is necessary to create a response. 2020 review in Nutrients found that more than 3.0 milligrams of caffeine per kilogram of body weight is necessary to stimulate lipolysis. For a 150-pound person, that means 200 milligrams of caffeine or two cups of coffee.
The Food and Drug Administration (FDA) states that up to 400 milligrams of caffeine per day is safe, but everyone has a different tolerance level. People sensitive to caffeine may experience symptoms such as nervousness, tension, rapid heartbeat, headache, etc.
Although caffeine may increase fat loss, it is not the best way to lose weight, especially since caffeine-containing supplements may contain more than that, in addition to other stimulants. However, caffeine from natural sources such as coffee is the safest way to consume caffeine. So, feel free to include a cup of coffee or tea in your day to boost energy, but don’t expect it to affect your weight too much.
Tips to lose weight healthily
Although they may not be quick or flashy, the most effective tools for losing weight are good old-fashioned healthy eating and exercise. VenHuizen recommends increasing fruits and vegetables rich in fiber and healthy fats in the diet. “These foods naturally increase satiety and provide anti-inflammatory benefits that may aid weight loss,” says Veenhuizen. “Unlike supplements, studies on eating fruits and vegetables show that these foods improve weight loss efforts,” she adds.
Additionally, “trying to stay moderately active throughout the day, especially for people who work sedentary desk jobs, can help with weight loss,” says Madeline Pozzi, MS, RDN of Pittsburgh, Pennsylvania. She recommends getting up and walking once every hour to increase your total number of steps during the day, which is an easy and non-stressful way to increase your daily calorie burn.
Pozzi also suggests investing in a standing desk and/or walking pad if possible. “If you walk for ten minutes at three miles per hour, you’ll hit about 1,000 steps. Do that every hour, and that’ll be 8,000 easy steps by the end of your work day,” Pozzi says.
Bottom line
Weight loss supplements are usually not worth the high price tag. If a supplement promises to “magically burn fat or flatten your tummy,” it probably won’t be the miracle promised on the bottle. Dieting and exercising to lose weight is the most effective way to reach your weight loss goals in a sustainable way.
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